Monday, 12-5-16

Deadlift-9 sets 1×3 @ 75% of 1 RM 3×3 @ 80% 3×3 @ 85% 3×3 @ 90% 3 RFT 30 Double KB hang Snatch 40/25 30 Double KB Front Sq. 40/25 *20 min Cap*

As of next week changes in summer hour will be: No 5AM class on Fridays and no 10am class on Saturdays.     E3MOM for 12 min 8 Back Squats all sets between 60-70% of 1 RM 3RFT- 12 Right Arm DB Hang Power Cleans 50/35 50′ Right Arm OH Walking Lunge 50/35 10 Burpee…

“Kettlebell Hell” 1. In 3 minutes complete: 25 KB Swings 15 Burpees AMRAP of 1-arm KB Snatches from the hang in the remaining time. Rest 1 minute 2. In 3 minutes complete: 25 KB Swings 15 Burpees AMRAP of 1-arm KB Clean and Jerks from the hang in the remaining time. Rest 1 minute 3….

Strength – Bent Over Row 5-5-5-5 5 R.F.T. 5 – O.H. Squats 135 / 95 10 – T.2.B. 15 – D.B. Hang Squat Cleans 20 – Double Unders Bob G. ready to go!!!! The optimal experience is something that we all unwittingly chase. Success in the experience, hard work and expertise coming together in a…

Strength/Skill – Oly Day Snatch – Find a heavy single; 85% of HS x 2 x 2 x 2 Clean & Jerk – Find a heavy single; 85% of HS x 2 x 2 x 2 Front Squat -Find a heavy single HS; 90% of HS x 2 x 2 x 2 …….Then 3 R.F.T….

Strength/Skill – Hang Squat Clean Do not go over 85% of 1 RM. Try to listen. Our technique will not improve trying to find your 1 RM every time when doing strength. 3×70,75 & 80%. Hands do not leave bar for set of 3’s. If they do….you went too heavy. 20 min A.M.R.A.P. 1 –…